NEED A BONE AS STRONG AS IRON

  BONES

1.OSTEOPOROSIS

2.MILK

3.ORANGE

4.RAGI

5.VEGETABLES

6.PROTEIN

7.VITAMIN C

8.VITAMIN D

The firmness of the bone is the firmness of the body. Bones are basic for every living beings. Calcium is a nutrient that strengthens bones. 99% of the calcium in the body is found in bones and teeth, not everyone is born with strong bones. Vitamin D or Calcium deficiency can lead to weak bones.

 

At age 20, 98 percent of bone growth occurs. Between the ages of 20 and 25, bone strength is good. Bone tissue begins to shrink after the age of 25. Loss is 0.3 percent per year for men and 0.5 percent for women. Bone tissue loss is 2 to 3 percent for postmenopausal women.

Then there is the risk of bone damage, when the body does not get enough Calcium. Calcium is taken from the bone for the movement of cells. The result is calcium deficiency, which weakens the bones. Calcium deficiency can lead to severe depression, insomnia and irritability. In some people, the bones become weak and itchy, causing osteoporosis. So women should take more calcium rich foods than men. 

1.1.OSTEOPOROSIS

Osteoporosis is currently affecting more and more teenagers due to lack of physical  

activity and lack of a balanced diet. Decreased bone density causes holes in it.

Due to this the bone becomes easily fractured.Annualy with geriatric arthritis 1.5 to 2 crore people are affected. Obesity, lack of exercise, calcium and vitamin E deficiency along with diabetes also exacerbate arthritis. Symptoms of rheumatoid arthritis include joint pain, muscle tightness, inability to walk, redness of the skin around the joints, and a warm, swollen joint. 

Previously, the disease only occurred in people over 50 or 60 years of age. Lifestyle changes currently affect people in their 30s and 40s. The infection can also be passed on through the genes of the ancestor. This disease causes obesity, high blood pressure and diabetes. Weight gain can lead to joint damage and wear and tear, this causes swelling and pain in the joints and reduces mobility. Maintaining a balanced body weight according to height and exercising and eating the right foods can help prevent harm.

Vitamin D and Calcium are important for bone health. Decreased bone density and loss of bone tissue increase the risk of weakening and breaking bones. Calcium deficiency weakens the bone. Eating the right foods can strengthen bones. Calcium Not only helps keep bones strong, our nerves and our body need 1 to 1.3 grams of calcium daily. One gram (1000 mg) for youngsters. Women over the age of fifty and men over the age of 70 need 1200 mg of calcium.

2.MILK

High levels of calcium can lead to other health problems. The daily requirement of calcium can be obtained by consuming 2 cups of buttermilk, one cup of spinach, one cup of beans and one cup of fruit juice. Milk is important in foods high in calcium. One cup of milk contains 280 mg of calcium. Children can be given milk to strengthen their bones. Adults can also drink. People with fractures are forced to rest for three to four months, during which time there is no physical exertion, so they can drink skim milk.

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People with milk allergies can get enough calcium for a day by consuming soy, spinach, beans and fruit juices daily. Bone development problems in children can be prevented only by breastfeeding. Calcium in breast milk helps in bone development in children. Infants who are not breastfed will have stunted growth, the thorax will bend inward, the forehead will lift forward, and the foot will begin to bend inward. 100 mg of soybeans contains 25 mg of calcium. People with fractures can drink soy milk every morning, it is very low in fat so obese people can also drink it.

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3.ORANGE

Orange fruit gives us immunity. Orange fruit is not only rich in calcium but also high in vitamin D. Vitamin D helps calcium to add to our body. Normally an orange contains 60 mg of calcium. In non-vegetarian diets, crab is high in calcium, with 16 milligrams of calcium per 100 grams of crab. People with fractures can drink crab soup once in three days, which is very hot. So do not take too much in the summer.

4.RAGI

Ragi grain is high in calcium. 100 grams of ragi contains 35 milligrams of calcium, so ragi porridge, ragi dosa and ragi jaggery balls can be made and eaten in different ways. Eating a cup of walnut lentils adds 457 mg of calcium to the body. It is not only rich in calcium but also high in protein, has the property of preventing heart disease. Eating some of these Protein-rich nuts for breakfast is good for your health.

5.VEGETABLES

Figs and undry Seemai figs are high in calcium. One fig contains 170 grams of calcium. 100 mg of figs contains 26 mg of calcium. Those who want stronger bones can be taken horse gram. People over 70 and vegetarians can be drunk horse gram juice,which enhances their bones to be getting strong. Apart from these, bananas, guavas, dill, cauliflower, drumsticks, coriander, radishes, carrots, lentils and beets are high in calcium. 100 grams of apple provides 10 milligrams of calcium. That's 90 milligrams of lady'finger, 100 grams of spinach contains 60 milligrams of calcium. Fish such as anchovies,Seer fish, and Katlafish help increase bone density. 100 mg of fish contains 15 mg of calcium.

 

6.PROTEIN

 Apart from calcium, some other nutrients are also needed to strengthen bones. Protein has many health benefits, especially for those who want to gain weight. Protein is considered to be the building block of the body. Eating Protein is essential for bones. Eating low levels of protein can affect bone formation and cause bone fractures, but you should eat only the required amount of protein. The average adult should consume 54 to 68 grams of protein a day.

Meat and fish are high in protein, a non-vegetarian food that is high in protein. Low fat beef is high in protein. If you take 85 grams of cooked beef, it has 22 grams of protein. Those who want to strengthen the bones should eat these.

An egg contains7 grams of protein. Eggs are one of the most nutritious and readily

available foods. The egg white contains only protein throughout. Eat more eggs

daily to strengthen bones.

7.VITAMIN C

Vitamin C plays an important role in boosting the body's immune system. Vitamin C also helps the body absorb iron from the food we eat. Vitamin-C is needed to make a protein called collagen in bone. Citrus fruits such as lemon, orange, Mosambi and grapes are high in vitamin-C.

 

8.VITAMIN D

Vitamin D, The body produces vitamin D when it is exposed to sunlight. If the sun shines on us for half an hour from 8 am to 2 pm, we will get the required amount of vitamin D per day. Vitamin D helps to absorb calcium from the food we eat. 

Vitamin K, Vitamin K is essential for good bone health. It not only helps in bone formation but also in preventing bone loss. Greens, eggs and yolks contain vitamin K. Spoiling the bone smoking habit is bad for the lungs.

Studies show that smokers are at increased risk for bone loss. Smoking reduces bone density and weakens the bone to the point of fracture. Even a small impact on the bone can lead to fractures. Further the fracture is found not to heal quickly. Studies show that smokers have lower bone mass than non-smokers.

 

Men who smoke have a higher risk of fractures than women. (Osteoporosis) Toxins like nicotine in cigarettes can damage the bones in many ways. They reduce blood flow to the bones and affect the formation of new bone cells. Prevents the absorption of calcium from the diet. 

It also affects the vital hormone estrogen, which strengthens the bones in women. It causes bone weakness like osteoporosis in old age. Regular exercise is essential to keep the bones strong, and exercises such as swimming, jogging, and yoga should be done for one hour daily.

 

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